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Heart Failure: Activity and Exercise

Introduction

When you have
heart failure, it's very important to exercise
regularly. If you are not already active, your doctor may want you to
start an exercise program.

Of course,
what's safe for you depends on how bad your
heart failure is. But even if you can only do a small amount of
exercise, it's better than not doing any exercise at
all.

Have a checkup before you
start an exercise program. Your doctor probably will do an
electrocardiogram (EKG or ECG) and
maybe an
exercise stress test to see how much activity your
heart can safely handle.

Do not start exercising until you have
talked with your doctor to make an exercise program that is safe for you. Your program will likely include activities that you can do at least 3 to 5 times a
week.1 Aim for at least 2½ hours of
moderate exercise a week.2
One way to do this is to be active at least 10 minutes 3 times a day, 5 days a
week.

Stretching for 10 to 15 minutes helps warm up
muscles. Basic yoga or
tai chi exercises might help you be more flexible.

You also may be able to walk outdoors or on
a treadmill, cycle on a stationary bike, do low- or no-impact aerobics, or
swim. All of these make your muscles stronger, help you keep your balance, and
make you more fit.

Make a list of concerns to discuss with your doctor. An exercise planning sheet(What is a PDF document?) can help you do this. This sheet can include things like exercises you should not do, whether you need to change how you take your medicine, and your activity goals.

Make an exercise plan with your doctor. An
exercise program usually consists of stretching, activities that increase your
heart rate, and strength training. Visit a library
or bookstore for information on exercise programs. Join a health club, walking
group, or YMCA. Many cities have senior centers that offer exercise programs
that don't cost much.

Learn how to check your heart
rate. Your doctor can show you how to take your pulse and how fast it should be (target heart rate) when you
exercise.

Start out slowly. Try parking
farther away from the store, or walk the mall before you
shop. Over time, you will increase your ability to do
more.

Keep a record of what you
do. Now and then, read entries from months ago to see your progress.
It's okay to cut back on your exercise if you are too
tired or not feeling well.

Tips for exercise success

Set realistic goals.
If you expect too much, you are likely to get discouraged
and stop exercising.

Choose a type of exercise that you enjoy.

Give yourself time. It can take months to get into the habit of exercising. After a
few months, you may find that you are looking forward to it.

Stay with it. It can be hard to stay with
an exercise plan. Try exercising with a friend. It is much easier to continue
an exercise program if you are doing it with someone else.

Reward yourself. Build in rewards along the
way that help you stay with your program.

When starting an exercise program

Pace yourself by
switching exercises. Rotate light workouts, such as short
walks, with more intense exercises, such as low-impact
aerobics or swimming.

Avoid exercising outdoors in
extreme weather or high humidity. When the weather
is bad, try exercising indoors at a gym or walking at a mall.

If you get palpitations, chest pain,
trouble breathing, or dizziness or lightheadedness, stop
exercising and try to rest. Call
911 if your chest pain does not go away.
Call your doctor if your other symptoms don't go away.

Don't take naps or lie down after exercise, because that
reduces your ability to exercise. Instead, sit down to
rest.

Take your pulse often or wear a heart rate monitor, and keep your pulse
within the range your doctor sets. Watch your pulse when walking up hills or
stairs.

Be aware of how you feel during exercise. You should be able to talk easily without being out of
breath.

Other things to think about

Avoid exercises that
require or encourage holding your breath, such as push-ups, sit-ups, and
isometric exercises. Also avoid heavy lifting.

Do not take hot or cold showers or sauna baths after you
exercise. Medium temperatures are best—very hot
or very cold temperatures can be dangerous.

Ask your doctor if you need to change how you exercise
if your medicines change. New medicines can affect how fast your heart beats
and how you feel when you exercise.

Get back to exercise slowly if you've stopped your
workouts for more than just a couple of days.
Slowly increase to your regular activity level as
you are able to.

Now that you have read this
information, you are ready to plan the exercise program that suits you.

Talk with your doctor

If you have
questions about this information, print it out and take it
with you when you visit your doctor. You may want to use a highlighter to mark
areas or make notes in the margins of pages where you have questions.

If you would like more information on heart failure, the
following resources are available:

Organizations

American Heart Association (AHA)

7272 Greenville Avenue

Dallas, TX 75231

Phone:

1-800-AHA-USA1 (1-800-242-8721)

Web Address:

www.heart.org

Visit the American Heart Association (AHA) website for information on
physical activity, diet, and various heart-related conditions. You can search for information on heart disease and stroke, share information with friends and family, and use tools to help you make heart-healthy goals and plans. Contact the AHA to find your
nearest local or state AHA group. The AHA provides brochures and information
about support groups and community programs, including Mended Hearts, a
nationwide organization whose members visit people with heart problems and
provide information and support.

National Heart, Lung, and Blood Institute
(NHLBI)

P.O. Box 30105

Bethesda, MD 20824-0105

Phone:

(301) 592-8573

Fax:

(240) 629-3246

TDD:

(240) 629-3255

Email:

nhlbiinfo@nhlbi.nih.gov

Web Address:

www.nhlbi.nih.gov

The U.S. National Heart, Lung, and Blood Institute
(NHLBI) information center offers information and publications about preventing
and treating:

Diseases that affect the blood, such as anemia,
hemochromatosis, hemophilia, thalassemia, and von Willebrand disease.

National Institutes of Health Senior
Health

9000 Rockville Pike

Bethesda, MD 20892

Phone:

1-800-222-2225 Aging Information Center

TDD:

1-800-222-4225

Email:

custserv@nlm.nih.gov

Web Address:

www.nihseniorhealth.gov

This website for older adults offers aging-related
health information. The website's senior-friendly features include large
print, simple navigation, and short, easy-to-read segments of information. A
visitor to this website can click special buttons to hear the text aloud, make
the text larger, or turn on higher contrast for easier viewing.

The
site was developed by the National Institute on Aging and the National
Library of Medicine, both part of the National Institutes of Health
(NIH). NIHSeniorHealth features up-to-date health information from NIH. Also,
the American Geriatrics Society provides independent review of some of the
material found on this website.

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use.